How to learn to jump high? How to jump high in basketball

How to learn to jump high? Every basketball player asks himself this question. Watching the game, we are surprised: how can you jump so high? It seems that athletes know how to fly.

A good jump is the key to success in the game

Increasing the jump is an important matter for any player - whether it's basketball, handball or volleyball. A high jump gives a lot of opportunities: you can escape from the opponent, carry out a throw easier, defend yourself while throwing an opponent, pick up. Undoubtedly, this is a trump card in the game, so all the guys want to know how to jump high in basketball.

Types of jumps

First you need to understand the basic concepts. In a game like basketball, it is common to distinguish two types of jumps: from one leg and from two. The first can be done during the execution of a double step, the second is usually done from a place or from a jump. It is believed that a jump from one leg is always higher, since it is performed after the movement. The fact is that by performing a jump after a double step, the player thus transforms the energy of the run into the energy of the jump. As for the jump from the spot, you can not jump high on one foot, but from two - yes. Of course, a jump even with two legs will be higher if you do it not from the spot, but, as in the first case, with a jump (the translation of the energy of horizontal displacement into the vertical one). However, each player decides for himself which kind to apply in a particular case or episode. You need to be able to jump quickly and sharply to the maximum height.

Developed muscles - good leap

When performing the jump, a lot of muscles of the body are involved. They are divided into three groups: femoral, dorsal and gastrocnemius. They should be strong, hardy, because it depends on them the player's jumping. To the question "How to learn to jump high?" The answer is only one: "Develop muscles." To increase the jump, you need not only to pump these muscle groups with different exercises, but also to use them in a complex: to practice the jumps that are used in the game. Any player is interested in how to jump higher. There are many different exercises that will help increase the jump.

Injection of muscles and high jumps

As mentioned earlier, for a good jump it is necessary not only to perform the injection of individual muscles, but also to use them all at the same time. For this, squat with a barbell, inclines for the back and step-up for calves are perfect. Simulation of the game episode in the classroom, performing various jumps involves all muscle groups at once. It can be increased only if there are constant training sessions. To achieve good results, you need to jump with all your might, as if to defend yourself from the enemy. Swift jumps really add to the height of the jump. Doing exercises to jump higher, you need to pay attention to simulation of the game situation (do a lot of repetition). A good result depends on the desire of the player and the capabilities of his body. Only constant training will give a positive result. The main thing is to combine jumps and muscle pumping.

Without rest, nothing will turn out

We must not forget about another very important moment, namely, rest of muscles. This primarily applies to the posterior surface of the shin. Usually between workouts do 1-2 days break, but sometimes it's not enough. It takes more time to recover. Often this is due to the fact that the next day the eggs are still performing certain work, for example, walking. Therefore, for the muscles to recover, it takes a little longer. In the absence of rest (constant training) the muscles go into the stage of constant overstrain. Of course, there are pluses, since downloading increases their endurance, but, unfortunately, the height of the jump does not increase from this.

What then? How to learn to jump high? First of all, you need to plan your workouts and games correctly to give your muscles rest and time to recover. This does not mean that you need to completely re-schedule the training schedule for the entire team. Everyone who wants to increase the height of the jump should know that a week without loads of caviar can bring a very good result. It often happens that after a trip to the sea the ball falls out of the hands, does not enter the ring, but what jumps! Muscles rested and ready for new training. Believe me, it's worth it!

Exercises for high jumps and not only

We must give credit to special programs designed to increase the jump. Some offer to perform various exercises, not taking into account the individual characteristics of the player, basketball graphics, as well as the current height of the jump. Below are a few exercises that contain useful information about what to do to jump higher.

First, before any training, you need to warm up your muscles well, so to speak, to adjust them for effective work. The climbing on the toes is an excellent exercise for calves. Plus, that it can be performed in completely different ways: on the Swedish wall in the hall or on the stairs. The most important thing to observe is lifting the body at the expense of the calf muscles. Approaches can be alternated: on the right foot, on the left and on the two. It will be enough for one approach per foot (for one approach 20 repetitions).

Another very effective exercise is squatting with dumbbells or a barbell, i.e., there should be extra weight. You can also wear weights and straight in them to train. They are good in helping to develop dexterity, coordination and speed in the game. But excessive use of them will damage knee and ankle joints.

So, we found out that the jump is one of the main components of the individual skill of each player. To increase it, you need to pump all the muscles involved, but each separately. In training, practice the types of jumps. Some programs are not designed exactly as needed, so they need to adapt to their own pattern of training, taking into account all the nuances. And, of course, in any case, do not forget about the rest. Observe all these rules and the question of how to learn how to jump high will not bother you anymore - you will become a real master.